GoghUA's Workout Tracker

Feel free to redistribute this spreadsheet freely, just don't try to charge anyone for it.
I would love to hear your comments, suggestions, or other feedback!
!W T! U"# TI" "$%#A&"##T'
(irst, setu) your e*ercises on the +#*ercises+ worksheet,
Column A contains the categories. If you would like to add additional categories, place them in the first empty row under column A.
All other columns contain the corresponding exercises. If you would like to add additional exercises, you will need to place them within the appropriate range.
he abo!e picture shows that column " is highlighted and the range name is #circled in red$ %Chest%.
herefore, to add additional %Chest% exercises, you would add the exercise to the first empty rown in column ".
If you choose add additional categories #in column A$ you will need to create a corresponding range of exercises.
&ogh'A(yahoo.com
o create an additional range, scroll to the first empty column on the )xercises tab and begin entering your exercises. *ne exercise per row.
*nce you ha!e entered your exercises, simply click the column letter #" in the abo!e image$ to highlight the entire column.
+ith the entire column highlighted, enter the range name in the white box abo!e column A #in the abo!e image, the range has been named %Chest%$
,ote that your range name must match exactly the category name you entered in Column A
!nce you have setu) your e*ercises, you are now ready to track your )rogress,
"eginning with the worksheet titled %+eek -% you will find the following layout.
he first thing you should do is enter the week into cell "-.
,ow you are ready to enter your exercises for the day. ,otice in the abo!e image, cell A/ has the day. )ach worksheet has a section for each day of the week.
"egin by clicking on cell A0. 1ou will notice a drop down arrow displayed to the right of the cell, as seen in the below image.
Click on this drop down arrow and a list of your categories will be displayed, as seen in the below image.
2elect a category from the list.
*nce you ha!e selected a category, mo!e right one column to cell "0.
Another drop down will be a!ailable in "0, this drop down will ha!e a list of exercises from the category you just selected.
,ow that you ha!e selected your exercise, you are ready to enter your reps and weight.
,otice in the abo!e image that there is a column for up to fi!e sets plus an additional column for totals and notes.
1ou will only need to enter !alues into the 3ep and +eight sub columns for the 2et - through 2et 0 columns.
4o not enter any data into the otal columns under each set or into any column on the )xercise otal heading as these !alues will be calculated for you.
Feel free to enter whate!er data you would like under the ,otes column.
*nce you ha!e entered all of your data, your row should look something like the following.
,otice that you are not re5uired to enter data for all fi!e sets.
,ow just continue this for each day of the week.
(inally, the reason you are doing this, is to be able to track your )rogress,
*n the worksheet titled %6rogress%, you will find two drop down !alues to choose in cell "7 and cell "/.
First, select a category in cell "7 and then select your exercise in cell "/.
*nce you ha!e selected an exercise, the data for all -7 weeks will be displayed to the right in a table format.
,ote that data not yet entered will be displayed as 8.
In addition to the data being displayued in a table format, it will also be shown in three charts surrounding this data.
#n-oy!
GoghUA's Workout Tracker
Feel free to redistribute this spreadsheet freely, just don't try to charge anyone for it.
I would love to hear your comments, suggestions, or other feedback!
Column A contains the categories. If you would like to add additional categories, place them in the first empty row under column A.
All other columns contain the corresponding exercises. If you would like to add additional exercises, you will need to place them within the appropriate range.
he abo!e picture shows that column " is highlighted and the range name is #circled in red$ %Chest%.
herefore, to add additional %Chest% exercises, you would add the exercise to the first empty rown in column ".
If you choose add additional categories #in column A$ you will need to create a corresponding range of exercises.
&ogh'A(yahoo.com
o create an additional range, scroll to the first empty column on the )xercises tab and begin entering your exercises. *ne exercise per row.
*nce you ha!e entered your exercises, simply click the column letter #" in the abo!e image$ to highlight the entire column.
+ith the entire column highlighted, enter the range name in the white box abo!e column A #in the abo!e image, the range has been named %Chest%$
,ow you are ready to enter your exercises for the day. ,otice in the abo!e image, cell A/ has the day. )ach worksheet has a section for each day of the week.
"egin by clicking on cell A0. 1ou will notice a drop down arrow displayed to the right of the cell, as seen in the below image.
Click on this drop down arrow and a list of your categories will be displayed, as seen in the below image.
Another drop down will be a!ailable in "0, this drop down will ha!e a list of exercises from the category you just selected.
,otice in the abo!e image that there is a column for up to fi!e sets plus an additional column for totals and notes.
1ou will only need to enter !alues into the 3ep and +eight sub columns for the 2et - through 2et 0 columns.
4o not enter any data into the otal columns under each set or into any column on the )xercise otal heading as these !alues will be calculated for you.
*n the worksheet titled %6rogress%, you will find two drop down !alues to choose in cell "7 and cell "/.
*nce you ha!e selected an exercise, the data for all -7 weeks will be displayed to the right in a table format.
In addition to the data being displayued in a table format, it will also be shown in three charts surrounding this data.
$rogress %e)ort 2et - 2et 7 2et /
Category. Choose *ne 3ep +eight otal 3ep +eight otal 3ep +eight
)xercise. "ench press +eek- 8 8 8 8 8 8 8 8
+eek7 8 8 8 8 8 8 8 8
+eek/ 8 8 8 8 8 8 8 8
+eek9 8 8 8 8 8 8 8 8
+eek0 8 8 8 8 8 8 8 8
+eek: 8 8 8 8 8 8 8 8
+eek; 8 8 8 8 8 8 8 8
+eek< 8 8 8 8 8 8 8 8
+eek= 8 8 8 8 8 8 8 8
+eek-8 8 8 8 8 8 8 8 8
+eek-- 8 8 8 8 8 8 8 8
+eek-7 8 8 8 8 8 8 8 8
+eek- +eek/ +eek0 +eek; +eek= +eek--
8
8
8
8
8
-
-
-
-
-
-
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 8 8 8 8 8 8 8 8 8 8 8
%e)s / Weight )er set
otal
otal
otal
otal
otal
2et / 2et 9 2et 0 otal
otal 3ep +eight otal 3ep +eight otal 3ep +eight otal
8 8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8 8
8 8 8 8 8 8 8 8 8 8
+eek- +eek/ +eek0 +eek; +eek= +eek--
8
8
8
8
8
-
-
-
-
-
-
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 8 8 8 8 8 8 8 8 8 8 8
%e)s / Weight )er set
otal
otal
otal
otal
otal
+eek- +eek7 +eek/ +eek9 +eek0 +eek: +eek; +eek< +eek= +eek-8+eek--+eek-7
8
8
8
8
8
-
-
-
-
-
-
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 8 8 8 8 8 8 8 8 8 8 8
Weight )er set
+eight
+eight
+eight
+eight
+eight
+eek- +eek/ +eek0 +eek; +eek= +eek--
8
8
8
8
8
-
-
-
-
-
-
8 8 8 8 8 8 8 8 8 8 8 8
Total Weight )er week
+eek- +eek7 +eek/ +eek9 +eek0 +eek: +eek; +eek< +eek= +eek-8+eek--+eek-7
8
8
8
8
8
-
-
-
-
-
-
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 8 8 8 8 8 8 8 8 8 8 8
Weight )er set
+eight
+eight
+eight
+eight
+eight
+eek- +eek/ +eek0 +eek; +eek= +eek--
8
8
8
8
8
-
-
-
-
-
-
8 8 8 8 8 8 8 8 8 8 8 8
Total Weight )er week
Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
7otes
Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
"iceps 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
7otes
Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
7otes
Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
7otes
Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
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"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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Choose *ne 8 8
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Choose *ne 8 8
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"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
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Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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Choose *ne 8 8
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Choose *ne 8 8
"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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Choose *ne 8 8
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"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
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Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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Choose *ne 8 8
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"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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Choose *ne 8 8
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"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
7otes
Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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Choose *ne 8 8
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(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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Choose *ne 8 8
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"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
7otes
Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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Choose *ne 8 8
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Choose *ne 8 8
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"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
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Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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Choose *ne 8 8
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"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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Choose *ne 8 8
Choose *ne 8 8
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"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
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Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
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Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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Choose *ne 8 8
Choose *ne 8 8
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Choose *ne 8 8
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Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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Choose *ne 8 8
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(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
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Choose *ne 8 8
Choose *ne 8 8
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"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
7otes
Week of
0onday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Chest "ench press 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Tuesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Wednesday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Thursday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
(riday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"aturday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"unday "#T 1 "#T 2 "#T 3
4ategory #*ercise Rep Weight Total Rep Weight Total Rep
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
Choose *ne 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
"#T 3 "#T 5 "#T 6 #*ercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
8 8 8 8 8 8
7otes
7otes
7otes
7otes
7otes
7otes
7otes
Choose *ne "ench press Cable lateral raise >ack 25uat
Abs 4ecline dench press *!erhead barbell press 2ingle?leg leg press #@$
"ack @at 6ull 4own 3e!erse pec?deck flye 2ingle?leg leg press #3$
"iceps Incline dumbbell press 'pright row 25uat
Cal!es
Chest
>amstrings
Auads
2houlders
riceps
"arbell hack s5uat Bachine low row @eg press calf raise Close grip smith bench press
4eadlift *ne?Arm dumbbell row 2eated calf raise *!erhead cable rope extension
&ood Borning 2eated cable row 2tanding calf raise 2traight bar press down
?"ar row
"arbell curl 4ecline sit?up
>ammer curl
2mith machine drag curl